Stocking up on pantry staples and keeping your kitchen in order makes cooking a breeze. There are countless kitchen staples, but you should customize your stocked items to those that fit your taste and lifestyle. I have listed 10 essential items below. I chose these foods because of their relative cost-effectiveness, availability, and ease of use. These pantry items aren’t just for vegetarians, they are for anyone who desires a healthier lifestyle!
BROWN RICE
Brown Rice, as opposed to white rice, is high in fiber, B-vitamins, minerals, iron, and protein. The phytic acid found in the germ aids in expelling toxins from the body. Brown rice keeps blood sugar stable. White rice has been processed, with the outer hull removed. It can be potentially mucus forming, constipating, and is lacking in many nutrients. For every one cup of rice, use 2 cups of vegetable broth or water. Bring rice and water to a boil in a medium pot. Cover the pot and turn heat to low. Simmer for 35-40 minutes. Let sit for 5 minutes and serve. For a quick pilaf, add 1-2 veggie bouillon cubes (Organic Country makes a great one), some slivered almonds, carrots, and broccoli to the cooking water.
MILLET
Millet is a primary source of food for many centenarians. It has the most complete protein of almost any grain. It is an alkaline grain, which makes it great for a healing diet. Millet has excellent amounts of iron, choline, and lecithin. Millet can be cooked much like brown rice. Use 3 cups of water of broth to 1 cup of millet. Bring the liquid to a boil, and add the millet. Cover tightly, and turn heat to low. Simmer. Use the pilaf recipe above.
BEANS
Beans contain an abundance of minerals, B-vitamins, protein and iron. They contain substances that inhibit cancer, control blood sugar, and lower blood pressure and cholesterol. They are high in fiber for proper colon function. Inspect beans and pick out stones, dirt, etc. To be prepared properly, soak beans overnight. This begins the sprouting process, increasing digestibility and nutrient content. Drain beans, then place them in a large pot. For every 1 cup of pre-soaked beans, use approximately 4 cups of water. Bring water to a boil and simmer in a covered pot for 90 minutes on low heat (Great Northern and Garbanzo beans should be simmered for at least 2 hours; lentils cook quickly). Beans should be very tender, but not mushy. For more flavor and nutrition, add some kombu seaweed to soaking water.
TOFU
Tofu AKA bean curd is made from curdled soybeans. It is low in fat and rich in protein, minerals, and healing nutrients. Despite huge recognition for its health benefits, many people are still ignorant about tofu. When you say “tofu”, some people scrunch their noses up, HAVING NEVER TRIED IT!!! You wouldn’t eat tofu right out of the box, because tofu is much like flour: it’s flavor and characteristics are determined by how it is prepared. Tofu can be blended in smoothies; whipped into healthy whipped cream; crumbled into main dishes; and marinated and grilled, baked, or stir-fried. Tofu comes in many forms:
SILKEN- A smooth, custard-like texture, which can be used in dairy-free pudding, soy mayonnaise, whipped cream, baked goods… anywhere a smooth, creamy texture is desired. For pudding, add pre-sweetened carob or cocoa powder to a box of silken tofu. Blend in a blender until creamy. Chill for at least 2 hours and serve.
BLOCK-STYLE- Use the firm or extra firm when you need tofu in its whole form. Freeze the tofu overnight and thaw the next afternoon to yield a spongy texture that absorbs marinades & sauces well. After the tofu is defrosted, cube the tofu and marinate it in a sauce of your choice (I recommend Bragg’s Liquid Aminos for stir-fry dishes). Brown the tofu in olive oil and set aside. In a pan, saute yellow onions, carrot, and red peppers for 2 minutes. Add leftover cooked brown rice and saute for 1 minute. Add broccoli spears and saute until broccoli is bright green. Add pre-cooked tofu and Bragg’s Liquid Aminos. Serve.
SEASONED- Block style tofu comes pre-seasoned in flavors like smoked, Caribbean, spicy, etc. I find it’s best to season it how you prefer, and be generous with your seasonings. the manufacturers probably won’t have the same taste as you do! However, if you find one that you like, use it!
TEMPEH
Tempeh is a cultured food, usually consisting of beans and brown rice. It is full of healthy and beneficial microbial cultures, much like those in yogurt, and is rich in nutrients. It can be prepared much like firm block style tofu in stir fries, salads, and sandwiches. For those new to tempeh, there is a great product that I recommend called Smoky Tempeh Strips by Lightlife Foods. For breakfast, cook the Tempeh Strips in a little olive oil on both sides, and you’ll be stocking them by the casel
WILD RICE
Wild rice is actually an aquatic grass seed. It is gluten free, high in lysine and fiber. Rinse the rice using a strainer. Use 1 cup rice to 4 cups water or broth and boil like you would pasta. Cook wild rice for 40-55 minutes. Drain off remaining liquid. Fluff with a fork and serve. As an option, you can soak the wild rice prior to cooking for 2 hours. Soaking reduces cooking time by about half.
MISO
Miso is a fermented soybean paste. Full of probiotics and beneficial phytochemicals like isoflavones, some studies attribute regular miso consumption with lower risk of heart disease and stroke, better digestion, improved menopause symptoms, and decreased risk of certain cancers. There are many varieties that exist, some richer, some lighter, some darker, some sweeter. Typically, most people think of miso just as a soup base, but it has creative uses in marinades, sauces, dressings, and spreads. Don’t go overboard, as many varieties are high in sodium, although lower sodium varieties are certainly available.
DRIED MUSHROOMS
Mushrooms are high protein, enzymes, B vitamins, vitamin D2, and the potent antioxidant ergothioneine. Fresh mushrooms are fabulous, but they spoil quickly. Many wild mushroom varieties are not easy to harvest, and are typically dried to increase their availability. To prepare them for cooking, simply soak them in warm water. Soaking times depend on the type and the cut of mushroom. For example, some whole mushrooms can take up to 8 hours to soak! Some sliced varieties may take as little as 15 minutes. Then, drain water and use as you would fresh mushrooms: in dips, stir fries, burgers, stews, soups, loafs, etc.
QUINOA
Considered a superfood, quinoa is a seed that is gluten free, and high in protein. Available in black, red, and tri-color varieties, quinoa can be eaten as a cereal, or used in salads, pilafs, or in baking recipes. To prepare quinoa, toast it in a dry skillet on your stovetop with a few tablespoons of olive oil or butter. Toss the quinoa, stirring occasionally until it turns a slightly darker shade and emits a nutty smell. Alternatively, you can rinse the quinoa in a fine-mesh strainer for 30 seconds. Both methods remove the naturally bitter taste due to saponins. Add one part quinoa to 2 parts water or vegetable broth to a saucepan. Bring to a boil over medium-high heat, then turn to low, cooking for about 10-20 minutes. Let sit for 5-10 minutes, then fluff with a fork.
OATS
Rich in fiber, oats are an inexpensive staple that can be prepared in many ways. There are many different cuts of oats: whole oat groats, steel-cut or Irish oats, Scottish oats, rolled or old-fashioned oats, quick oats, instant oats, and oat flour. Different varieties are distinguished between how they are cut and/or prepared by the producer. The chart below is a quick guide to preparing various types of oats.
| INSTANT (rolled) | QUICK (rolled) | OLD FASHIONED (rolled) | SCOTTISH (ground) | IRISH (steel cut) | GROATS(whole) | |
| 1 serving | ⅓ cup | ½ cup | ½ cup | ¼ cup | ¼ cup | ¼ cup |
| Water or milk | ½ cup | 1 cup | 1 cup | ¾ cup | ¾ cup | ¾ cup |
| Stove top | N/A | simmer 5 min, let stand 2 min | simmer 10 min, let stand 2 min | simmer 10 min, let stand 2 min | simmer 20 min, let stand 2 min | simmer 60 min let stand 10 min |
| Microwave | 1 min | High 2 min, let stand 2 min | High 3 min, let stand 2 min | N/A | N/A | N/A |
Regularly using these nutritious ingredients will allow you to quickly build up your cooking arsenal. I hope you have found this to be useful. What are your pantry staples and how do you use them? Please share in the comments!
